Masoor Dal Salad

Masoor Dal Salad is a vibrant and nutritious dish that combines cooked red lentils with fresh vegetables and a tangy dressing, making it a perfect light meal or side. This refreshing salad is not only rich in protein but also packed with vitamins and minerals.

Ingredients

• Masoor dal (red lentils) - 100 grams
• Cucumber - 1 medium, diced
• Tomato - 1 medium, diced
• Red onion - 1 small, finely chopped
• Carrot - 1 medium, grated
• Cilantro (coriander leaves) - 2 tablespoons, chopped
• Lemon juice - 2 tablespoons
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Cumin powder - 1/2 teaspoon
• Chili powder - 1/4 teaspoon (optional)

Steps

1. Rinse the masoor dal under cold water until the water runs clear.
2. In a pot, add the rinsed dal and 300 ml of water. Bring it to a boil, then reduce to a simmer and cook for about 15-20 minutes, or until the lentils are tender but not mushy.
3. Once cooked, drain any excess water and let the lentils cool to room temperature.
4. In a large mixing bowl, combine the cooled masoor dal, diced cucumber, diced tomato, finely chopped red onion, grated carrot, and chopped cilantro.
5. In a small bowl, whisk together lemon juice, olive oil, salt, black pepper, cumin powder, and chili powder (if using).
6. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
7. Taste and adjust seasoning if necessary. Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein, making it a great option for muscle repair and growth.
• Rich in dietary fiber, which aids in digestion and promotes a healthy gut.

Tags